Concurrent Strength & Endurance Training 2017: Cycle IV

Discussion in 'Training Information/Training Regimens' started by Bare Lee, Jun 14, 2017.

  1. Bare Lee

    Bare Lee
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    Assessment of Cycle III: pretty good.

    I was able to lift fairly consistently, between 4-6 times a week, and made steady improvements. Along the way, I tweaked my Iron Ratio a bit. It now looks a lot like it did at the end of 2015, with Squat progress once again leading the way, especially with respect to the Deadlift, which is a little easier than it needs to be. The idea is that Squats temper the rest of the body, so the other lifts' intensity should be perceived as a little less than the Squat intensity. This makes the other lifts relatively easy, and should also prevent injury. It seems virtually impossible to hurt myself on Squats, as long as I maintain a nice slow rate of increase. On Deadlifts, and to a lesser extent Bench Pressing, on the other hand, injury seems more likely, even on mundane sets with a good warm-up, and therefore it behooves me to do them a little lighter than I really can.

    So far, this strategy has worked, both in terms of preventing a recurrence of the Deadlift injuries I incurred late 2014/early 2015, but also in terms of ensuring all the lifts feel hard but doable every single set and rep. So there are benefits both physical and mental. It's crucial for me in order to maintain consistency that lifting doesn't feel like a mental burden. I only have the mental capacity to motivate for high intensity once or twice a week, and often feel completely unmotivated for any kind of lifting at all. But with my current, high frequency, low volume approach, it's important to maintain a moderate level of intensity so that it's easier or at least less of a burden to motivate mentally and easy to recover from physically every single workout.

    In Cycle III I wasn't able to establish an early morning routine, and I didn't pursue conditioning much at all. However, I was able to begin working in a little assistance stuff.

    Goals for Cycle IV: even better

    I will continue to work with my current high frequency, low volume approach, which is based on a Push/Pull split. It seems to work pretty well for me. Eventually, I may work in my weekly rep wave of 5/7/3 again, but for the time being doing the main lifts 3 x 3 every single time seems to be working just fine, and I really like the mental aspect of only having to complete three reps on every set.

    The current Iron Ratio is:

    Deadlift 1RM = 4.6 (normal = 4.8 or 5, according to a lot of experts)
    Squat 1RM = 4
    Bench Press 1RM = 3
    Overhead Press 1RM = 2
    Pendlay Row 1RM = 2.66
    Chinup 1RM = 3.33

    or by weight, heaviest to lightest:

    Deadlift 1RM = 4.6
    Squat 1RM = 4
    Chinup 1RM = 3.33
    Bench Press 1RM = 3
    Pendlay Row 1RM = 2.66
    Overhead Press 1RM = 2

    This ratio will be achieved by the beginning of Week 3, once the presses catch up, if I'm able to work out six times a week. This can be seen in the new, simplified Excel chart I've been using since the middle of Cycle III:

    Cycle IV 2017.jpg

    In this chart, all the embedded formulas expressing the Iron Ratio are based on the Squat 1RM. The Squat 1RM is increased one pound for each iteration of the Push/Pull Split. The other lifts increase in accordance to the Squat increase, so that, for example, the Overhead Press, at a 1:2 ratio to the Squat, increases a half pound per split. All loads are rounded up to the nearest pound however.

    The 3RM for each lift is determined by simply taking 90% of each lifts' 1RM, after it has been derived via the Squat load and Iron Ratio. Adjustments are easy make, by simply manipulating the Squat numbers. Everything else falls into line. So if I slow the rate of increase for the Squat, the rate of increase for the other lifts will automatically adjust. Until the presses catch up however, some time in the third week if all goes well, the Overhead Press will also increase by one pound per split, and the Bench Press will increase by two pounds per split.

    The simplified chart makes it easy to fit an entire cycle onto a single page, easy to print out, and easy to look forward or backward in the Cycle(s).

    During this cycle I will try harder to work in conditioning, even if this means slowing down the rate of progress on the main lifts. I may hold off, however, until the presses have caught up.

    Not sure if I will make any real attempt at working out first thing, although in my heart of hearts I know it's the way to go.

    ---------------Week 1: Cycle IV---------------

    Sunday, 17.06.18
    Mini-golf on Father's day.

    I was supposed to do my Pull workout first thing, left over from Cycle III, but it was the last thing I wanted to do when I woke up. Just wanted to hang out with the family. So I skipped it, since it's a little lite now anyway--after reducing the DL-to-Squat ratio, as well as the Pendlay Row-to-Squat ratio--and will start off the cycle with the first Push workout listed in the above Excel spreadsheet. This way my presses will still catch up by the end of second week of the cycle if I can keep consistent.

    Monday, 17.06.19
    Late afternoon, Anytime Fitness: June workout 12

    Lifting: Push
    SQ: 3/3/2 @ 269 lbs, 1RM = 299 lbs
    OP: 3 x 3 @ 131 lbs, 1RM = 150 lbs
    BP: 2 x 3 @ 196 lbs, 1RM = 224 lbs

    Only slept four hours, so my mind wasn't really into it, but my body did just fine. I've found that a little sleep deprivation doesn't really affect lifting. Dehydration and poor fueling are much bigger factors. On the second set of the Squats, I almost stalled on the third rep, as my mind was completely elsewhere. Had to refocus to get it up, but was still able to maintain good form. On the third set I just did two reps. The last Push workout of Cycle III went well, so missing a rep here or there won't affect overall progress I think. That's the thing with setting the rate of increase in microloading. If it's done correctly, then no one workout should matter too much, and a bad workout here, or a missed workout there, is completely forgivable since the progressive loading rate should always be a little slower than one's true rate of adaptation to the stress anyway.

    OP was hard but doable. On the Bench my wrist felt a little sore on the second set, so I skipped the third. The Bench continues to be my strongest lift, so no big deal if I skip some or even all of it in a given workout.

    Tuesday, 17.06.20

    Wednesday, 17.06.21
    Argh, things came up, and I was really up for a good lifting session.

    Thursday, 17.06.22
    I found this earlier in the day, while looking for input on a good Pendlay Row percentage of my Squat or Bench: https://symmetricstrength.com/standards#/220/lb/male/55

    These ratios are very close to my current Iron Ratios, including the Pendlay row, but excluding my Chinup, which is weak in comparison. It's cool that he covers all the basic lifts too, so a good resource. I think I came across this several years ago, but then forgot about it.

    According to his ratings, I'm currently Proficient (taking body weight at 220, discounting 30 pounds of fat), so I guess the goal for this year would be to get up to Advanced, which projects to mid-November, according to my Excel chart. Accounting for a probable slowing rate of increase, as well as inadvertent but inevitable time off and illness, it might be just possible to make it by the end of the year. That would be about a 360-pound Squat and a 415-pound Deadlift.That might be close to my age-adjusted genetic limit, but if not, it would be tempting to dedicate 2018 to getting up to his Exceptional ranking, which he suggests is pretty much everyone's genetic maximum without juicing or elite genetics.

    I always feel ambivalent about becoming too goal-oriented, but the actual practice of chasing goals tends to be pretty Zen. I really only focus on each set and rep once I'm actually lifting. The overthinking happens before or after.

    I also spent a little time over lunch watching Rippetoe's Press video, to check my technique before loads get serious again. I definitely need to tweak it a bit, but it's funny, the sore wrist did indeed force me to improve my grip technique already. Now I do it pretty much as Rip recommends.

    -----

    Late afternoon, Anytime Fitness: June workout 13

    Lifting: Push
    SQ: 3 x 3 @ 270 lbs, 1RM = 300 lbs
    OP: 3/2/3 @ 132 lbs, 1RM = 150 lbs
    BP: 2 x 3 @ 198 lbs, 1RM = 225 lbs

    Squat went up easy, but the presses were hard. I failed a rep on the Overhead Press after I almost lost spinal stability on the rep prior. For some reason, I decided to take off my lever belt after the squats. I usually keep it on for the OP then take it off for the BP.

    I also struggled a bit to complete reps on the BP, a first for that happening since getting back to it in 2017. Maybe skipping the third set of the BP the last several times is starting to slow my progress, but I skipped it once again today as my right wrist felt a little sore and I wasn't sure if I was going to be able to get through a third set anyway.

    So that's interesting: As my presses approach their true iron ratios, based on the Squat, they're starting to feel harder, just as they should.

    This is the second time I've skipped my Pull workout in order to keep up the pace towards having all of the Push lifts align with the Iron Ratio by Week 3 of this cycle. Maybe having skipped the upper body chinups and rows for almost a week also affected my presses? Maybe I was paying too much attention to my technique, after watching the Rip video earlier in the day?

    I was also too lazy to bring in my own bar from the car, and the one I ended up using seemed significantly thicker, like over 30mm in diameter, so that also could've been a factor.

    Anyway, we'll see how it goes next Push workout. It's pretty funny that the Bench Press, which used to always be my strongest lift, is now close to my weakest.

    Cool that all the 1RMs for this workout had such round numbers--300, 225, 150. I've officially reached my old Bench Press threshold of 225 (in theory at least; in practice, it won't happen until next week when my 3RM finally catches up). For the longest time, in my "youth" (20s to 40s), a 225 1RM BP seemed to be the goal, until I reached 260 a few years ago. Now I'm gunning for my old 1RMs in the Squat (315) and Press (160) at the end of this cycle. Won't reach my BP PR until October or later.

    Friday, 17.06.23

    Saturday, 17.06.24
    Bike Commute:
    4.5 mi.

    Mid morning, Anytime Fitness: June workout 14

    Lifting: Push
    SQ: 1/2/2/2 @ 275 lbs, 1RM = 305 lbs
    OP: 3 x 2 @ 135 lbs, 1RM = 152 lbs
    BP: 2 x 3 @ 200 lbs, 1RM = 226 lbs

    Conditioning: Sled Push, 3 laps x 200 lbs.

    For some reason I became impatient with the fractional plates/microloading. Plus I decided it was time to finally start working in the conditioning component. I had already biked to the gym and planned on starting up the Prowler Push again. So I thought I'd just round up the plates to two 45s and a 25 on the Squat, and one 45 on the Press. I continued microloading on the Bench just because it felt a little too hard last time, and I wasn't near any easy 25- or 45-pound increments anyway, but both the Squat and Press were tantelyzing close.

    I only did two reps on the Squat and Press, just to see how I'd react to the minor jump and also to make sure I had enough gas for the Prowler and wouldn't get too sore the next day due to the sudden introduction of biking and sled work. Both the Squat and Press felt solid and I could've probably done three-rep sets, but it doesn't matter. I have a week to reach 3x3, if I continue following my Excel projections.

    So then that got me thinking about progressing in five-pound increments again. It's kind of a drag carrying the fractional plates around, especially on the bike, especially when carrying the bike up stairs. I could do it by reps, starting with three reps or something, then building up to four or five reps across sets before it was time to increase the load. I dunno. We'll see how I feel. This might be an easy way to introduce some variation in rep-counts without having to think about it too much.

    ---------------Week 2: Cycle IV---------------

    Sunday, 17.06.25
    Bike Commute:
    2 mi.

    Yardwork

    Monday, 17.06.26
    I spent some time in the morning working out a progressive overload approach based on increasing reps, starting at 5 x 3, then adding a rep each time, until I get to 5 x 5: 3/3/3/3/3 > 3/3/3/3/4 > 3/3/3/4/4 > and so on.

    It would take 11 workouts to get from three to five reps acros. Then I would project the new 1RM by assuming the 5RM load is 85% of it, and then recalculate the 3RM as 90% of that, and start all over again. The funny thing is, the rate of progress would be almost exactly the same as my current microloading approach of adding one pound to the Squat 1RM for each iteration of the Push/Pull split.

    Then in the afternoon while picking up the kids my younger brother called and told me our mother was barely responsive. When I got there we took her to the hospital (my strength training came in handy as it was very easy to lift her out of her chair into the wheelchair, and then out of it into the car.) After an evening of tests, the next morning we found out she had a kidney stone that was blocking urine from passing from one kidney to the bladder. The kidney became swollen and infected as a result, and then began leeching toxins/bacteria into the blood stream, which then began attacking the whole body.

    One operation and a course of anti-biotics later, and she's doing as well as someone with dementia and old-age infirmities can do. A full recovery, or what the doctors more accurately call "a return to baseline," is expected.

    The lesson for the week, other than to try to stay in decent shape for as long as possible, was, once again, that only a first-thing-in-the-morning workout routine will ever allow me to deal with these sort of family crises and general happenstance. So later in the week when things had calmed down and I had time for my afternoon workouts again, I blew them off in order to start doing them first thing in the morning.

    Now it's the Fourth of July and I've gone more than a week without lifting.

    ---------------Week 3: Cycle IV---------------
    Bike Commute:
    2 mi.

    Tuesday, 17.07.04

    Wednesday, 17.07.05

    Thursday, 17.07.06
    Bike Commute:
    2 mi.

    Friday, 17.07.07
    Bike Commute:
    2 mi.

    Saturday, 17.07.08


    ---------------Week 4: Cycle IV---------------

    Sunday, 17.07.09
    Tried squatting on my garage gym rack. After a year and a half without using it, it felt very narrow and I lacked the shoulder mobility I used to have due to my using a wider grip in order to baby my sore right wrist.

    Monday, 17.07.10

    Tuesday, 17.07.11

    Wednesday, 17.07.12
    Found two Rogue S-1 squat stands on Craigslist.

    Thursday, 17.07.13

    Friday, 17.07.14
    Bought a Rogue S-1 squat stands on Craigslist.

    Saturday, 17.07.15
    Took a nap instead of dissembling the old rack and assembling the squat stand. It was a rare occasion when I had the house to myself for a few hours, so nap.

    ---------------Week 5: Cycle IV---------------

    Sunday, 17.07.16

    Monday, 17.07.17

    Tuesday, 17.07.18

    Wednesday, 17.07.19
    First part of my Rogue order arrived. Two-day shipping.

    Thursday, 17.07.20
    Second part of my Rogue order arrived. Three-day shipping.

    Friday, 17.07.21

    Saturday, 17.07.22
    Finished re-arranging the garage gym. I like the extra space and simplified set-up. Now just have to cut extra post section on top in order to install the chinup cross-pipe. I'll take some pics when it's all done and I've finished clearing out some of the gear I never use. Time to put it on Craigslist, like the weighted vest and 1" trap bar. I want the garage to reflect my simple 3x3x6 (sets/reps/lifts) routine.

    I got a sled with my order as well. I'll try to take it out on its maiden grate tomorrow.

    ---------------Week 6: Cycle IV---------------

    Sunday, 17.07.23

    Monday, 17.07.24

    Tuesday, 17.07.25

    Wednesday, 17.07.26
    Late afternoon, Garage Gym

    Lifting: Push
    SQ: 3 @ 45/95/135
    SOP (Seated Overhead Press): 3 @ 45/95 lbs

    Conditioning: Mini Golf

    It was my wife's birthday, and she and our son were home, so didn't get much of a workout in, but at least I got something in. I could feel my quads stretch on the squats, so priming lightly for a few days is probably the way to go anyhow.

    It felt real nice to have the extra room of the new Squat stand. I think I made the right decision to replace the old, cheap 'fitness' power rack I got used a few years ago. The Seated Overhead Press felt a little awkward though. I might still try to do them outside when it's clement. I bought an old industrial steel chair on Craigslist and it works just as well as a dedicated adjustable bench or Press chair, but it does feel a bit unnatural to put anything heavy overhead while seated. Getting into bodybuilder territory of awkward angles. Or I could go back to the Kneeling OP, but I wonder if that's bad for my bad knees.

    Thursday, 17.07.27
    Evening

    Conditioning: Several miles cycling with the kids to and thru the fairgrounds.

    Friday, 17.07.28
    Late afternoon, Garage Gym

    Lifting: Push
    SQ: 2 x 3 @ 185
    SOP: 2 x 3 @ 95 lbs
    BP: 2 x 3 @ 135

    The priming on Wednesday definitely helped. My quads didn't feel stretchy this time and my shoulders were less cranky on the presses. So I'll probably spend another couple of workouts just building up slowly.

    The Seated Overhead Press felt less awkward this time. The Bench felt fine and it sure was nice having the extra room between the posts.

    I considered blowing off the workout as it had been a long day and the garage was hot, but I'm glad I got it in. It's funny though, I enjoyed my month off from obsessively thinking about load increases. I'm not quite back on that train, but I have a feeling I'll be boarding soon.

    Saturday, 17.07.29

    ---------------Week 7: Cycle IV---------------


    Sunday, 17.07.30

    Monday, 17.07.31
    Late afternoon, Garage Gym

    Lifting: Push
    SQ: 2 x 3 @ 225
    SOP: 3 @ 95/105/115 lbs
    BP: 2 x 3 @ 185

    Increased the loads, everything felt OK, but the Seated Overhead Press felt awkward at 115. I think the seated OP takes out the lower body pretty much, including the gluts, and this leads to instability in the trunk/core. I may give the clean-to-overhead-press outside the garage door idea a try, or try the Tall Kneeling Overhead Press again.

    Next time I should be due for a full 3x3 Push workout though, so progress was made. Rather than rebelling, my body seems happy to be resisting gravity again.

    Tuesday, 17.08.01
    Mid afternoon, Garage Gym

    Lifting: Pull
    DL: 2 x 3 @ 275 lbs
    Rw: 3 x 3 @ 135 lbs
    Chinup: 2 x 3 @ Green band assist

    Finally got a Pull workout in. My right ankle had a little niggle--probably the squats from the day prior--so I took it pretty easy, just primed.

    The band-assisted chinups didn't feel right. Too much help at the bottom, not enough at the top. So I'll have to figure that out. I think I could make a weight-assisted contraption with cables, but I could also lose the 25-30 pounds I need assistance getting up.

    Evening: 3-4 miles biking with the kids to and fro and around the fairgrounds.

    Wednesday, 17.08.02


    Thursday, 17.08.03

    Friday, 17.08.04

    Saturday, 17.08.05
    Decided that band-assisted pullups aren't really going to work. So I spent the afternoon (1) getting lumber to build a cable pulldown attachment for my new rack and to attach coasters to my sled. Then (2) had to clear space elsewhere for the bicycles that rapidly accumulated around my new set-up. Then (3) cut the lumber. By then it was dinner time, so no workout. Having family around really slows things down.

    ---------------Week 8: Cycle IV---------------

    Sunday, 17.08.06
    Mid-morning, bike ride
    11 miles.

    Felt good to go on a bike ride again. I was listening to my guitarist's 42-minute edit of our last jam. I had a smile on my face the whole way.

    Monday, 17.08.07

    Tuesday, 17.08.08

    Wednesday, 17.08.09
    Finally got the cable addition built. It looks sturdy enough, but I'd feel better if it was built out of metal instead of wood. The kids like it at least.

    Thursday, 17.08.10
    Finished the coasters for the sled.

    Friday, 17.08.11

    Saturday, 17.08.12
    AM bike commute
    2 mi.

    That's a wrap. The cycle started out promising and I felt primed for a good one, then I let externalities intervene.
     
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    #1 Bare Lee, Jun 14, 2017
    Last edited: Aug 13, 2017
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  2. BroadArrow

    BroadArrow
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    Barefooters
    1. Illinois

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    ---- review of last cycle ----
    pretty much nothing. i did a 3 or 4 week cram session of chip-n-seal in an effort to prepare for a 100mi attempt and let the weights fall by the wayside. it actually worked pretty well, even though i majorly DNF-ed at 58mi (6 laps out of 10). oh the excuses: i didn't really have a shot at finishing because i had to get picked up early due to my wife's various engagements.

    speaking of which, i was almost ready to get back into things when bad news came along so i dumped into a straight-up slow moving nervous breakdown. then we were sent on a week's vacation by my wife's students (the "make memories while you still can" theory for us and the "we want to do something useful even though there isn't much useful to be done" theory for them; it all works to help everyone make the best of a bad situation).

    --- plan for this one ---
    i seem to be more-or-less functional. so, i am going to try to get the running going consistently as well as start back at the beginning with weights for the umpteenth time.

    -- week 1: june 18-24 --
    monday: running: 3.2mi at 8:26
    friday: running: 4.15mi at 8:26

    -- week 2: june 25-july 1 --
    sunday: running: 3.15mi (0.65mi gravel) at 9:19
    tuesday: running: 3.4mi (1.18mi gravel) at 8:52
    wednesday: (22 minutes)
    pullups 6/4
    squats 4x4 at 65lbs (i.e., 4 sets of 4 repetitions)
    press: 4x4 at 35lbs, 3x2 at 55lbs

    thursday: running 4.1mi (1.9mi gravel) at 9:41
    friday: running 5.8mi at 7:27

    -- week 3: july 2-8 --
    monday: running: 3.4mi (1.1mi gravel) at 8:56
    wednesday: press 1x6 at 55lbs
    thursday: 3.5mi (1.25mi gravel) at 9:25
    friday: 10.3mi at 9:13

    -- week 4: july 9-15 --

    monday: (17 minutes)
    pullups: 6/5
    deadlifts: 3x4 at 115; 3x2 at 135lbs
    press: 4x4 at 55lbs

    running: 3.3mi (1.1 gravel) at 8:43

    tuesday: (19 minutes)
    pullups: 6/4
    squats: 4x4 at 65lbs, 3x2 at 85lbs
    deadlifts: 3x3 at 135lbs

    running: 3.7mi (1.45 gravel) at 9:10

    wednesday:
    running: 7.9mi at 8:54

    [easy search code: asdf]
     
    #2 BroadArrow, Jun 14, 2017
    Last edited: Jul 12, 2017
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  3. Sly

    Sly
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    I do 5 sun salutations every morning before the coffee, six times / week.

    I started in december, good for the flexibility, but also good for the whole upper body strength
    (I was running only)
     
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  4. Abide

    Abide
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    Barefooters
    1. Nederland -...

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    Plan for this cycle, finish a weird ass 100 miles if possible in a couple of weeks and then prepare for anther 100 miler the first week of the next cycle.

    I have doing a little more higher rep upper body work and lower rep lower body. I will keep up that pattern for this cycle.

    Squats - Pull Down - Extensions/Curls
    Bench - Pull Ups - Low Pull
    DL - Press - Farmers

    ---------------Week 1: Cycle IV---------------
    Monday, 17.06.19

    Bike Commute - 35k
    Yoga
    Swim - 1.5k

    Tuesday, 17.06.20
    Bench - 3 x 5 @ 80kgs
    Pull ups - 6 x 5 @ BW

    Bike Commute - 35k

    Forced myself to get in the gym, it's taking a lot of work to get the motivation to start and continue lifting. I think just a simple linear progression scheme will work for the next 8 weeks. Maybe with 2.5kgs per session increase on the big lifts.

    Picked up a pair of aero bars for my mountain bike I commute on. I have never used them before but hopefully they will help with the wind.

    Wednesday, 17.06.21
    Bike Commute - 35k

    Thursday, 17.06.22
    Bike Commute - 35k

    Friday, 17.06.23
    Bike Commute - 35k

    Saturday, 17.06.24
    Sunday, 17.06.25

    Well that week went fast and consisted of little lifting. Onto next week.

    ---------------Week 2: Cycle IV---------------
    Monday, 17.06.26

    Deadlifts - 5 x 3 @ 120kgs
    Press - 4 x 10 @ 40kgs

    Deadlifts were heavy but felt good to get back out there.

    Tuesday, 17.06.27
    Bike commute - 35k
    Aerobars are great on the bike really helps keep my speed up.

    Wednesday, 17.06.28
    Bike Commute - 35k

    Had a change a plans and cancelled my 100 mile attempt this weekend. Maybe the alternative is better. Will catch back up next week!

    Thursday, 17.06.29

    Friday, 17.06.30

    Took a last minute trip to do a portion of the tour du mont blanc. Such an amazing place.

    48k and 3,100m elevation gain
    20170630_085511-2016x1134.jpg 20170630_103056-2016x1134.jpg

    Saturday, 17.07.01
    47k and 2,700m elevation gain

    20170701_091250_001-2016x1134.jpg
    Sunday, 17.07.02
    27k and 1500m elevation gain

    20170702_093118-2016x1134.jpg
    ---------------Week 3: Cycle IV---------------


    Monday, 17.07.03
    Bike commute 35k

    Legs are heavy and I have a deep feeling of exhaustion. It was a good weekend.

    Tuesday, 17.07.04
    Bike commute 35k

    Wednesday, 17.07.05
    Bike Commute 35k

    Bench - 3 x 5 @ 80kgs
    Pull ups - 3 x 5

    Have a little more energy today but legs are still depleted.

    Thursday, 17.07.06
    Bike commute 35k

    Friday, 17.07.07
    Bike commute 35k

    DL - 3 x 3 @ 100kgs

    That was heavy. Will try to get in two workouts this weekend.

    Saturday, 17.07.08
    Sunday, 17.07.09

    And no workouts after all.

    ---------------Week 4: Cycle IV---------------
    Monday, 17.07.10


    Tuesday, 17.07.11

    Wednesday, 17.07.12
    Bike Commute - 17.5k

    Thursday, 17.07.13
    Bike Commute - 35k

    Squats - 5 x 3 @ 60kgs
    Pull downs - 5 x 10 @ 50kgs
    Curls - 3 x 10 x 30kgs

    Friday, 17.07.14
    Run Commute - 18k
    Bike Commute - 17.5k

    Well one workout, life is now getting in the way. Heading out to vacation for the next couple of weeks. I am planing on bringing some kettlebells and doing some runs in the mountains. Should have some time to keep thing updated. I am probably gonna do some HIIT type stuff for the next couple of weeks. And then back in the heavy weights. Cancelled by 100 miler in August and switched over to the 4 day x 25 mile version. I really enjoy that format more. Day time running on fresh legs is much better than slogging through dark nights physically broken.

    By the way I am getting weak. My hamstrings were sore after those light ass squats... time to get serious.

    Saturday, 17.07.15

    Sunday, 17.07.16

    ---------------Week 5: Cycle IV---------------


    Monday, 17.07.17

    Tuesday, 17.07.18

    Wednesday, 17.07.19

    Thursday, 17.07.20

    Friday, 17.07.21

    Saturday, 17.07.22

    Sunday, 17.07.23

    ---------------Week 6: Cycle IV---------------


    Monday, 17.07.24

    Tuesday, 17.07.25

    Wednesday, 17.07.26

    Thursday, 17.07.27

    Friday, 17.07.28
    Squats - 5 x 3 @ 80kgs
    Pull ups - 5 x 5

    Saturday, 17.07.29
    TBDL - 3 x 3 @ 132kgs
    Bench - 4 x 8 @ 80kgs

    Sunday, 17.07.30
    Farmers - 4 x 80m @ 72kgs
    Bent Rows - 4 x 10 @ 40kgs

    Easy mtn bike - 11k
    Easy swim - 500m
    ---------------Week 7: Cycle IV---------------

    Monday, 17.07.31
    Squats - 3 x 5 @ 80kgs
    Press - 3 x 8 @ 40/50/50kgs

    Bike Commute - 35k

    Pretty sore today, but the short quick 2 lifts a day thing is working.

    Tuesday, 17.08.01

    Wednesday, 17.08.02

    Thursday, 17.08.03

    Friday, 17.08.04

    Saturday, 17.08.05

    Sunday, 17.08.06

    ---------------Week 8: Cycle IV---------------


    Monday, 17.08.07
    Chest press - 3 x 10 @ 100kgs
    Dips - 3 x 8

    Run/Walk - 15k

    Tuesday, 17.08.08
    Pull ups - 5 x 5
    Pull downs - 5 x 8 @ 80kgs
    Dips - 3 x 8
    Press - 3 x 8 @ 30kgs

    Wednesday, 17.08.09
    30k trail run, slow but some good elevation climb

    Thursday, 17.08.10
    Traveling for the next couple of days.

    Friday, 17.08.11

    Saturday, 17.08.12

    Sunday, 17.08.13
     

    #4 Abide, Jun 15, 2017
    Last edited: Aug 14, 2017
    DNEchris and Bare Lee like this.
  5. Bare Lee

    Bare Lee
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    Yah, the first week or two are so hard, getting back at it. And that's how 2016 went by.

    I've adopted your three-lifts-per-workout limit, along with a super simple 3x3 protocol, and that really helps lessen the mental burden. Now with my Push/Pull split, I basically just need to get through the first workset of the Squat or Deadlift. If that goes well, I know I can more or less coast for the rest of the workout. Just put the time in and get it done. But there's always a little dread before that first workset. It's been diminishing, however, now that I have the ratios more or less dialed in again.

    For progressive overloading, I think it's always best to err on the side of underestimating the rate of increase, and just make sure that it always feels a little hard, but very doable. That, together with greater consistency, is what's really been working for me.
     
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    #5 Bare Lee, Jun 20, 2017
    Last edited: Jun 20, 2017
  6. BroadArrow

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    well, i finally lifted weights for the first time since march 9! :)
     
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  7. Bare Lee

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    Good to see you lifting and running again! I hope it helps you deal with everything.
     
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  8. Abide

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    Yeah same here glad your back at it!

    And B Lee sorry to hear about your Mom.
     

  9. Bare Lee

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    Thanks, yah, she's in transitional care now. Don't know if she'll be able to return home. The infection seems to have worsened her dementia--she seems distant and avolitional, as my older, pyschologist brother put it--although she's in a better mood now. The hardest part is going through with the doctor and social worker about potential treatment options in the future. I don't like the idea of playing god and making a life or death decision. Both my parents want DNR, but there are gray areas in between, like antibiotics to treat an infection as we did two weeks ago.

    Anyway, beautiful pics! I'm supportively envious! I still can't believe the distances you cover. And it's a reminder that I got to get serious about the cardio again. I'm toying with the idea of doing a three-day split: Push/Pull/Bike.

    Taking the last two weeks off, one thing I noticed is that my shoulders feel better. I think my Push/Pull, 3x3 routine is a little bit too intense for the shoulders. They didn't hurt, but definitely felt a little stiff at times, post-workout. So I might go back to some kind of a weekly wave and vary the rep counts, get in more higher rep work to ease the stress on the joints. But I love the simplicity of 3x3. Maybe with a bike break every third day the issue would resolve, so perhaps I'll start with that and see if it helps.

    But I think I'm going to spend one last week trying to establish a first-thing-in-the-morning routine. It's really just a matter of letting go of immediate goals and just get something, anything in, just like the approach I adopted at the beginning of the year in order to get back to lifting. I know now that it will come eventually, just have to go through a period of adjustment, probably 2-3 weeks for my body to get used to the idea of lifting heavy weight 30-60 minutes after waking up. I've read enough to know that it's probably not the optimal time for lifting, but the greater consistency should offset whatever is lost by not have the metabolism fully in gear at that hour.

    I've also toyed with the idea of working with fixed weights, using just 45- and 25-pound plates, and then just getting them up to 5-7 reps. Something like Squat = 275, Deadlift = 315, Bench = 225, Overhead Press = 135, Pendlay Row = 185. Only the Bench would veer significantly out of the strength ratios with this approach. I'm also thinking about cleaning the bar off the floor for the Overhead Press, just to practice the Power Clean movement a bit at a lower weight.
     
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    #9 Bare Lee, Jul 8, 2017
    Last edited: Jul 8, 2017
  10. BroadArrow

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    it is one of those things that you know will make life better both physically and emotionally, but you don't always actually get around to doing. i guess it is like getting in the pool on hot days: boy it feels cold on your calves so you don't want to get your tummy wet. but you also know that your calves now feel great so you need to just dive under and all will be well....

    and yes, end of life issues i guess are the same way: not fun when you start. but avoiding them will probably only make it worse when the time actually comes. [preaching to myself here: my wife and i are participating in some study where the nice thing is that we will get to do a high quality "think about those things" kind of program for free. but, i still need to actually sit down and start watching the little videos and going through the activities... of course, the whole reason studies are performed is because they're not sure if the thing in question actually works. :) i figure i can at least benefit from the placebo effect.]
     
  11. Abide

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    Yeah totally understand about the situation, those things are easy to put down on paper on a regular day but hard to make when your in the moment.

    Yeah waking up and lifting is tough for me too. Or maybe it's just the initial routine/habit that is difficult to get going initially. Then the constant bombardment of life interrupting.

    I think I am going to put together a very basic linear progression plan. Something I can just mindlessly follow for a while and hopefully that will help keep me focused. I do like the bigger weights idea, makes things simple and quick. But likely I will just move to 5 or 10 pound jumps. I don't know no that i think about it working to 5-7 seems like a good idee too. hmmmmm. Well I have 2 weeks to decide.
     

  12. Abide

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    Yeah you are right, there is something about doing this that helps us with things. Maybe some enjoyment? Or a combination of enjoyment and suffering more likely. Kind of like an ultra 23 hours of pain for that one hour of runners high.

    Glad your still popping in here though, I really appreciate your insight. What you are going through is something I have never experienced and I'm not even sure what to say? I really wish you the best though and hope you can find some peace with everything however you need to find it.

    Someday we will have to catch up in real life when I make my way back home for a bit and run an ultra together. Maybe we can up Bare Lee's way with Onebiteatatime and have a concurrent training reunion beer!
     

  13. BroadArrow

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    yeah, it would be great to actually get together in person to discover whatever is to be discovered. :) i think we have somehow gravitated together all with a moderate brood of similarly aged children, beloved wives, attempting to stay healthy and balance the 58 major aspects of life with the 324 minor ones. so it's nice to know you're not alone sometimes even if, of necessity, everyone's life is their own.

    in other news, i must say: the worst thing for bare feet is smooth pavement. i can run on gravel and chip-n-seal and walk of parched lawns, but what makes my actual feet hurt is spending all day standing on smooth hardwood floors or walking on sidewalks. i did this 2-day program put on by the alumni association with my oldest kid yesterday and today where you get to play sorta like a college student: sleep in the dorm, eat in the caf, take these little mini classes (like lego robots or a food making challenge and that sort of fun stuff), inadvertently sit with the dean of the college at supper, actually go inside the historic astronomy observatory that you always walked past as a student but never went in, etc. all those smooth, perfect surfaces made me wish for something irregular. well, i guess the observatory was old enough that the wood floors were pleasantly warped. :)
     
  14. Bare Lee

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    Ha, it would be fun to spill a beer or five together. I will be traveling to Chicago a bit more starting this fall so that would be a good place to de-digitalize and incarnate if the planets align.

    On other fronts, I've decided to give up on the first-thing-in-the-morning routine for the time being. It's kept me from properly training for a year and a half now. Whatever consistency I would've gained from working out first thing has been more than offset by all the lost time attempting to motivate to actually consist ante meridiem.

    Then further dissatisfaction with the commericial gym. One of two reasons for signing up was to be able to work out first thing without waking up anyone in the bedroom above our attached garage. The other reason is the higher ceiling, which enables me to do a proper overhead press and (assisted) chinup. But if I'm going to work out in the afternoon anyway, then it's only the higher ceiling that justifies going to a commercial gym. And that's offset a bit by the hassle of having to drive there and bring my own bar, along with the lesser hassle of having to bring my own belt, fractional plates, and anti-barefoot socks.

    So I tried doing squats at home one afternoon this last week, but was immediately reminded of how narrow the cheap rack I have is. I'd gotten spoiled from using the regulation-sized power racks at Anytime Fitness.

    So I had a look at Craigslist on a lark and saw not one but two ads for Rogue S-1 squat stands: http://www.roguefitness.com/rogue-s-1-squat-stand-2-0. One ad was asking about the same amount as a new one from Rogue, but in like-new condition and with two plate storage and safety/spotter bar attachments, which added close to $200 of value to the package, plus no shipping costs, but plus a 20-minute ride to and fro on the Twin Cities' major north-south freeway. So I went for it. It was a hassle-free purchase and the muscle-y young man had everything disassembled for easy loading and transport.

    So today I'm going to assemble it and then get ideas for how I may be able to Frankenstein the old rack's cable capability onto the Rogue squat stand. I've already got a few ideas for that and additional plate storage. I'm also going to get a few more accessories from Rogue tomorrow I think, plus a sled. So I'll soon be following in Abide's Arizona footsteps and producing grating grating noises for my neighbors. That will teach them to mow their lawns on Sunday!

    Then for the overhead press I will either clean and press outside the garage door, or go back to kneeling, or try seated. If I go seated, I may have to buy an adjustable bench.

    For Chinups also, I may bolt two neutral gripped handles to one of the beams outside the garage door, or go back to pulldowns with cables. I also had an idea of how I could convert the old rack's cable unit in a chinup assist machine, so we'll see.

    Anyway, hopefully I'll start logging workouts again this week and regain that wonderful false sense of progress.
     
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    #14 Bare Lee, Jul 16, 2017
    Last edited: Jul 17, 2017
  15. Abide

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    I was thinking about making something like this to quiet it down but looks like someone already came up with the idea.

    https://www.armoredfitness.com/products/xpo-trainer

    Did you get your rack set up yet? I think you'll like having a nice rack.

    Just got back from vacation will follow up in a bit.
     

  16. Bare Lee

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    Yah, I should look for or make a heavy duty dolly. Maybe roll in the summer and slide in the winter? This week I'll take the sled out for its maiden voyage.

    Yah, she's all set-up. I'll try to take some pics soon. I need to take some of the old gear I want to sell anyway. It's definitely nice to have a full-sized rack to play with. And I love the feeling of my stainless steel Ohio bar.

    The old problem of being prone to interruptions at home still obtains, but the kids are a little older now and everyone's happy to see me finally starting to lose some weight, although my daughter says she's going to miss her pillow when we watch movies together on the couch. Plus with the Push/Pull split, it's easier to get in a quick workout, since there's only three lifts that are mandatory. Well really, if I'm pressed for time, the workouts could reduce even further to just the Squat on Push day and the Deadlift on Pull day. Like say there's only 20 minutes before dinner's ready or I have to start making dinner.

    Even after just a couple of sessions priming, I already feel better.
     
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    #16 Bare Lee, Jul 30, 2017
    Last edited: Jul 30, 2017
  17. Abide

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    Cool yeah definitely send some pics when you have a chance. The dolly idea sounds good, I still need a weight rack and wondering if i could make a rolling sled / weight rack in one?

    Funny that I have decided to move entirely back to the morning and only do two lifts a day, but as many days of the week as I can. Like you it seems to work way better with my schedule of just fitting it in where possible. Plus the motivation has been much higher knowing that I only have two lifts to get done per day. Seems to help keep things moving and I know I can get in and out in 15-20 minutes.

    Although right now I am pretty sore. My strength levels have dropped a lot, and lifting heavy every day is harder than I remember.
     

  18. Bare Lee

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    Ordered some heavy duty casters on Amazon just now. Should be easy to bolt them to 2x4 runners and then attach the runners to the sled through the sled's bolt holes for the plastic slides. Since our driveway inclines down from street level to the garage, I may not even have to leave the driveway. I could just push or pull the sled up it. Anyway, thanks for the idea!

    I also like your idea of making the sled a rolling weight rack as well.

    Yeah, definitely easier to get in a few lifts than a full body, six-lift workout. Nutritionally, it's easier too. With a six-lift workout, I really have to make sure I got enough fuel. But with just three lifts, and the heaviest first, it doesn't really matter. It usually takes 20-30 minutes for the hunger to kick in if I'm running low, and by that time I'm almost done. So I've pretty much thrown out any nutritional concerns with respect to lifting. I just eat normally.

    Yah, even after just a month, it's no fun getting back at it. I think I will try for fixed loads for a while, and then build up the reps from there--315 for DL, 275 for Squat, and so on. So this week and perhaps next I'll just be working up to 1RMs at those loads and then begin adding reps, rather than stick with a fixed rep-count with increasing loads. We'll see.
     
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    #18 Bare Lee, Jul 31, 2017
    Last edited: Jul 31, 2017

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